4 October 2017
UPCOMING SKILL CLINICS:
Muscle Up Clinic (Multi-Session):
DATE: 7 October and 28 October from 11:30 a.m. to 12:30 p.m.
COST: $50 for CFK Members; $60 for Non Members
Jerk Skill Clinic (Multi-Session Clinic):
DATE: 11 November and 25 November from 11:30 a.m. to 12:30 p.m.
COST: $50 for CFK Members; $60 for Non Members
LADIES FIT CAMP FALL REGISTRATION
The registration for our 6th cycle of our ladies Fit Camp for 2017 is now live. The 6-week course will kick off on 30 October and run through 15 December. This is the ideal class for women looking to kick start their fitness but are intimidated by CrossFit. This class will help you take your fitness to the next level in a fun, inclusive and welcoming environment. We will once again offer a morning camp session (Monday, Wednesday and Friday at 10:30 a.m.) and an evening camp session (Monday and Wednesday at 8 p.m. and Friday at 6 p.m.). To register or obtain more information, follow the link below.
STRENGTH:
Snatch
2 x 1 @ 80%
3 x 1+ @ 85%+
WOD:
6 RFT:
200m Run
15 Wall Balls
10 Push Press (Rx: 95/65; S: 75/55)
1 Rope Climb
CORE/RECOVERY:
Coach led foam roll and recovery stretching
EMOM: 6 Minutes
M1: 15 Hollow Rocks
M2: 5 Inchworms
